Endurance

2x20min AMRAP in Pairs

A) 20min AMRAP:
- 500m Ski/Row
- 60m Burpee Broad Jump
- 200m Farmers Carry
- 40x WB

-Rest 4min Between-

B) 20min AMRAP:
- 500m Row/Ski
- 60x Weighted Lunges (Stationary)
- 30x 1-arm Devils press
- 60x V-Up

*Split reps as wanted

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

20 min, E4MOM complete 2 rounds of:

• 10 sandbag squats
• 10 GHD situps

EMOM 35

1) 15/12x Row (cal)
2) 20x KB Swing
3) 40mx Farmers Carry
4) 10/8x Ski (cal)
5) 20mx Weighted Lunges
6) 20x Wall Ball
7) Rest

Horizontal straight & bent arm strength complex – 2-3 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

– Rest as needed between rounds –

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

INTERVALLIT 3 kierr. 40/20sek (12min)
- Heiluri vastuksella
- Kuulan kosketus lankussa
- A.k. taakse + kyykky
- Russian twist

AMRAP 10
- Am. heiluri x 12
- Maljakyykky x 10
- Rive+työntö x 8+8
- Burpee x 6

TABATA 4min
- Heiluri raskaalla (Russian swing)

SQUAT CLEAN

Every 2min x3
6 squat clean @80%

60 Minutes

Any Machine 10 Minutes @ HR Zone 3
...into fast pace
15 CTB
15 HSPU
15 TTB

strict press
3 x 12-15 reps